A10
4 Rounds:
1 Minute: Ground to Jump and Touch
45 Seconds: 2x Torpedo Deadlift
30 Seconds: Air Squats
15 Seconds: Burpees
A20
1:00- :45 – :30 – :15 – :15 – :30 – :45 – 1:00:
Ground to Jump and Touch
2x Torpedo Deadlifts
Air Squats
Burpees
Let the time domains be your guide; sprint hard when the time intervals are shortest, and take a little off the gas when in the larger time domains.
Built Body
Strength:
Back Squat: Sets of 5
Core:
5 Rounds:
30 Seconds: L-Sit
30 Seconds: Micro runners
30 Seconds: Flutter Kicks
30 Seconds: Rest
Conditioning:
30 2x Torpedo Front Squats
30 1x Torpedo Front Squats
30 Air Squats
5:00 time cap
Mobility:
Samson Stretch – 90 seconds per leg
